1/26/2016
A. Every 30 Seconds x 25 reps - 1 Squat Clean @ 205/135
B1. OH Walk Lunge Steps x 12 reps rest 1 minute (heavier than last week)
B2. Glute Ham Raise x Max Reps rest 1 minute x 4 sets
+
500m Row @ 1:42/1:52 (guys/girls)
rest 2 minutes x 6 sets
B1. OH Walk Lunge Steps x 12 reps rest 1 minute (heavier than last week)
B2. Glute Ham Raise x Max Reps rest 1 minute x 4 sets
+
500m Row @ 1:42/1:52 (guys/girls)
rest 2 minutes x 6 sets
1/25/2016
Every Minute on the Minute x 30 minutes (6 sets of each)
mintue 1 - 12/8 Calorie Bike
mintue 2 - 20 Seconds Max HSPU
minute 3 - 5 Heavy Thrusters (suggested 165/105)
minute 4 - 10 Burpee Box Jumps Overs 24/20
minute 5 - Rest
mintue 1 - 12/8 Calorie Bike
mintue 2 - 20 Seconds Max HSPU
minute 3 - 5 Heavy Thrusters (suggested 165/105)
minute 4 - 10 Burpee Box Jumps Overs 24/20
minute 5 - Rest
1/23/2016
A. Every 2 minutes x 16 minutes 8 Sets
Front Squat + Jerk (70%, 75%, 80%, 85%, 90%, 95%, 95%+, 95%+)
B. AMRAP 14
12 Toes to Bar
8 Burpee Box Jump Overs 24/20
4 Squat Cleans 185/120
Front Squat + Jerk (70%, 75%, 80%, 85%, 90%, 95%, 95%+, 95%+)
B. AMRAP 14
12 Toes to Bar
8 Burpee Box Jump Overs 24/20
4 Squat Cleans 185/120
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